Straddle Front Lever

The straddle front lever is an advanced calisthenics skill that builds tremendous strength in the back, core, and shoulders. In this variation, the athlete holds their body parallel to the ground while maintaining a wide straddle position with straight legs. This reduces the leverage compared to a full front lever, making it slightly easier but still highly challenging. The wide leg position shifts some of the load from the core, allowing athletes to focus on improving alignment, strength, and control.

Check out our ▶️ front lever training routine to unlock the full front lever!

The equipment used is the ▶️ Static Bar from GORNATION --> For 10% off use code CS10.

CREDIT: This video was prepared in collaboration with calisthenics athlete Simon Imhäuser who was performing the exercise in the video and calisthenics coach Daniel Flefil who shot and edited the video.

Steps to Perform a Proper Straddle Front Lever:

1. Set Up on a Pull-Up Bar:

• Hang from a pull-up bar with a shoulder-width overhand grip (pronated grip).

• Fully extend your arms and engage your shoulders by pulling them down and away from your ears (scapular depression).

2. Move into the Straddle Position:

• Pull your legs up into a wide straddle position, keeping them straight and extended to each side.

• Point your toes and engage your legs to maintain tension throughout your body.

3. Align Your Body Parallel to the Ground:

• Lean back into the front lever position, ensuring your torso, hips, and legs are parallel to the ground.

• Keep your core tight and your back straight to maintain proper alignment.

4. Engage Your Core and Lats:

• Use your lats and core muscles to stabilize your body and prevent sagging or twisting.

• Avoid bending your elbows or allowing your shoulders to shrug upward.

5. Hold the Position:

• Maintain the straddle front lever for as long as possible, focusing on keeping your body still and aligned.

• Avoid any swinging or unnecessary movement.

6. Lower Back to the Starting Position:

• Slowly lower your body back to a hanging position with control, keeping your movements smooth and avoiding momentum.

7. Repeat the Movement:

• Perform multiple holds or repetitions, gradually increasing the duration of each hold as your strength improves.

Benefits of the Straddle Front Lever

• Builds Core and Back Strength: The straddle front lever heavily engages the lats, core, and posterior chain, improving overall upper body strength.

• Improves Body Control and Alignment: Holding the straddle position enhances balance, coordination, and awareness.

• Progression Toward Full Front Lever: This variation is an essential step for athletes working toward mastering the full front lever.

• Enhances Shoulder Stability: Maintaining scapular depression strengthens the shoulders and reduces the risk of injury.

• Functional Strength Development: Builds strength that supports other advanced calisthenics skills and athletic performance.

• Gymnastics Rings Option: Performing the exercise on gymnastics rings adds an instability factor, increasing the challenge to your stabilizing muscles.

Common Mistakes to Avoid

• Bending the Legs: Keep your legs straight and extended throughout the exercise to maintain proper form and tension.

• Shrugging Shoulders: Ensure your shoulders remain depressed to stabilize your upper body and avoid unnecessary strain.

• Sagging Hips: Keep your hips aligned with your torso to prevent twisting or sagging.

• Using Momentum: Focus on slow, controlled movements into and out of the position to engage the correct muscles and avoid swinging.

• Holding Your Breath: Breathe steadily to stay relaxed and maintain focus during the hold.

Primary Muscles:

•Latissimus Dorsi (Lats): Provide stability and control to keep the torso aligned and parallel to the ground.

•Core Muscles: The rectus abdominis, transverse abdominis, and obliques stabilize the torso and maintain alignment.

Secondary Muscles:

•Rhomboids and Trapezius: Assist in scapular depression and shoulder stabilization.

•Biceps: Engage isometrically to support the arms during the hold.

•Erector Spinae: Support spinal alignment and resist gravitational pull.

•Glutes: Activate to maintain hip alignment and support the legs in the straddle position.

•Hip Flexors: Assist in holding the legs up in the straddle position.